181212

Pre-Wod
Dynamic Group Warm-Up


3 Rounds:
5 Tall Muscle Clean
5 Front Squat
5 Good Morning


Frog (1 Min)
Frog Rocks (1 Min)
Single Leg Frog (1 Min/side)
Group Hip Opener

Skill: Clean

Workout of the Day for Wednesday, December 12th, 2018:
High Hang Clean + Hang Clean (Mid Thigh) + Hang Clean (Knee):
5 x 3, Build each set

For Time/Load:
21/16 Cal Bike/Row/Ski
10 Clean @ 70% 1RM
21/16 Cal Bike/Row/Ski
8 Clean @ 75% 1RM
21/16 Cal Bike/Row/Ski
6 Clean @ 80% 1RM
21/16 Cal Bike/Row/Ski
4 Clean @ 85% 1RM
21/16 Cal Bike/Row/Ski
2 Clean @ 90% 1RM

Sweat Sessions Workout for Wednesday, December 12th, 2018:
24 min AMRAP*:
20 Box Jump
20 Pull-Up
20 DB Reverse Lunges
20 Push-Up
20 Wallball

*Start with and every 3 minutes perform 10 Dumbbell Clean & Jerk